Quick Answer
Seaweed salad can be high in carbs, depending on the type of seaweed and other ingredients used. Most seaweed is relatively low carb on its own. But seaweed salad often includes other higher carb ingredients like rice, noodles, dressings, and garnishes. A 1 cup serving of seaweed salad contains 10-30 grams of net carbs on average. Seaweed salad made with wakame or nori tend to be lower in carbs, while salads with kombu, agar, or hijiki seaweed tend to be higher in carbs. Adding rice or noodles will also increase the carb count. Overall, seaweed salad is higher in carbs compared to leafy green salads. But it can fit into a low carb diet in moderation.
Nutrition Facts of Seaweed Salad
The nutrition facts for seaweed salad can vary widely based on the specific ingredients used. Here are some general nutrition facts for a 1 cup serving of seaweed salad:
| Nutrient | Amount |
|---|---|
| Calories | 50-100 |
| Protein | 2-5g |
| Fat | 0-2g |
| Carbs | 10-30g |
| Fiber | 2-5g |
| Sugar | 2-10g |
As you can see, seaweed salad provides minimal fat and protein. The majority of calories come from carbs. But the fiber content helps lower the glycemic impact.
Macronutrients in Seaweed Salad
Let’s take a more detailed look at the macronutrients – carbs, protein and fat – in seaweed salad.
Carbohydrates
Carbs make up the majority of calories in seaweed salad. A 1 cup serving contains around 10-30 grams of total carbs.
This carb count includes fiber. Subtracting fiber gives you the net carbs, which is the amount that impacts blood sugar. The net carbs in a typical serving of seaweed salad range from 5-25 grams.
This carb content is higher than leafy green salads, which provide less than 10 grams of net carbs per serving. But seaweed salad can fit into a low carb diet in moderation portions.
The type of seaweed makes a major difference in the carb content:
– Nori and wakame are very low carb seaweeds with 2-4 grams of net carbs per cup.
– Kombu, agar and hijiki are higher carb varieties with 20-30 grams of net carbs per cup.
Adding mix-ins like rice, noodles or imitation crab also boosts the carbohydrate content significantly.
Overall, nori and wakame based seaweed salads tend to be lowest in net carbs. Red and brown algae seaweeds are moderate carb. And kombu salads with rice or noodles will be highest.
Fiber
Fiber is a type of carbohydrate that your body cannot digest. It passes through the body undigested, promoting fullness and gut health.
Seaweed is an excellent source of dietary fiber. A 1 cup serving of seaweed salad provides 2-5 grams of fiber, depending on the type of seaweed.
Fiber feeds the healthy gut bacteria in your large intestine. Getting adequate fiber promotes digestive regularity and healthy gut flora.
The combination of fiber and protein in seaweed salad helps slow digestion, preventing spikes in blood sugar. This results in steadier energy levels after eating it.
Protein
Seaweed salad is not a significant source of protein. A typical 1 cup serving provides just 2-5 grams of protein.
Protein is found within the cell walls of seaweed. But seaweed cells have a high water content, so the protein concentration is low.
Some types of seaweed like spirulina are richer in protein. But most salad seaweeds like nori and wakame contain minimal protein.
The small amount of protein in seaweed salad is not enough to balance a meal. Lean protein foods will need to be included from other sources.
Fat
There is minimal fat in seaweed, typically less than 1 gram per cup. So seaweed salad is very low fat overall.
Any fat in the salad comes from added dressings, oils or garnishes like sesame seeds. A ginger dressing can add several grams of fat per serving.
But most of the calories in seaweed salads come from the carbs in the seaweed itself and any starchy mix-ins.
Vitamins and Minerals
In addition to fiber, seaweed salad provides an array of vitamins and minerals:
– Iodine – Seaweed is the best natural source of iodine, which supports thyroid function. Just 1 gram of dried seaweed meets your daily iodine needs.
– Vitamin K – Essential for blood clotting. Seaweed contains highest amount of vitamin K of any food.
– Folate – Key nutrient for DNA synthesis and red blood cell production.
– Manganese – Trace mineral involved in metabolism, bone health and wound healing. Seaweed is very high in manganese.
– Vitamin C – Antioxidant that supports immunity and collagen production. Especially high in nori.
– Omega-3s – Anti-inflammatory fatty acids that may protect heart health. Provides both EPA and DHA forms.
– Vitamins A, B1, B2, B3, B12 – Seaweed contains a wide range of B-vitamins involved in energy metabolism.
– Calcium, iron, magnesium, phosphorus, potassium, zinc – Important dietary minerals.
As you can see, seaweed salad provides an impressive array of vitamins, minerals and antioxidants. This makes it one of the most nutritious salad options.
Health Benefits of Seaweed Salad
Eating seaweed salad provides some unique health benefits:
1. Weight Loss
The high fiber and low calorie content of seaweed salad can help with fat loss. Fiber provides bulk that fills you up on fewer calories.
In addition, seaweed contains a compound called alginate that may prevent fat absorption in the gut.
Several studies show improved weight loss and reduced body fat when supplementing with seaweed extracts. Eating seaweed salad can provide similar benefits for weight control.
2. Blood Sugar Control
Seaweed salad has a low glycemic index, meaning it does not spike blood sugar.
The fiber slows digestion while the carbohydrates are absorbed gradually. This helps maintain steady energy levels after eating.
A study in patients with type 2 diabetes found that adding seaweed to meals significantly reduced blood sugar response compared to rice alone.
3. Heart Health
Observational studies show populations who eat more seaweed have lower rates of heart disease.
Seaweed contains omega-3 fatty acids that support heart health, along with antioxidants that reduce inflammation.
The fiber in seaweed can also reduce LDL “bad” cholesterol levels. Including seaweed salad in a heart healthy diet may benefit heart health.
4. Thyroid Function
Seaweed is the best dietary source of iodine, providing over 100% of the RDI in just 1 gram. Iodine is required for production of thyroid hormones.
Insufficient iodine intake can lead to hypothyroidism. Eating seaweed salad provides iodine to support healthy thyroid function.
5. Digestive Health
The high fiber content of seaweed acts as a prebiotic in the digestive tract. This nourishes the beneficial probiotic bacteria in the gut microbiome.
A healthy gut flora impacts immunity, metabolism, digestion and even mental health. Eating seaweed salad may benefit digestive regularity, gut health and digestion.
6. Contains Antioxidants
Seaweed salad is rich in antioxidants including vitamin C, vitamin E and carotenoids like beta-carotene and fucoxanthin.
Antioxidants protect against cell damage from free radicals and inflammation. This may help prevent chronic diseases.
7. Source of Vitamin K
Seaweed is the most concentrated source of vitamin K in any food. It provides up to 1,000% of the RDI per serving.
Vitamin K activates proteins involved in bone metabolism and blood clotting. Adequate vitamin K intake promotes bone health and reduces risk of vitamin K deficiency bleeding.
Overall, eating seaweed salad provides a variety of evidence-based health benefits. It’s one of the most nutritious salad options available.
Is Seaweed Salad Keto?
The ketogenic or “keto” diet is a very low carb, high fat diet. It requires limiting net carbs to 20-50 grams per day.
Seaweed salad can be included in a keto diet, but portion sizes need to be monitored. Most types of seaweed contain 10-20 grams of net carbs per cup.
Here are some tips for fitting seaweed salad into a keto diet:
– Stick to lower carb seaweeds like nori or wakame rather than kombu or hijiki
– Avoid versions with rice, quinoa or noodles
– Ask for dressing on the side to control calorie and carb intake
– Limit portion to 1/2 cup or less per serving
– Combine with low carb protein like salmon for a keto meal
Consuming big servings or higher carb varieties can easily use up your daily carb limit. But when eaten in moderation, seaweed salad can be integrated into a low carb or keto eating plan.
Low Carb Seaweed Salad Recipe
This easy low carb seaweed salad uses wakame seaweed for a lighter carb load. Just 5 ingredients for a nutritious keto salad!
Ingredients
– 1 cup dried wakame seaweed
– 1 cucumber, sliced
– 1 carrot, shredded
– 2 tablespoons sesame seeds
– 1 tablespoon rice vinegar
Instructions
1. Rehydrate the dried wakame in water for 5-10 minutes until tender. Drain well.
2. Combine the seaweed, cucumber, carrot and sesame seeds in a bowl.
3. Drizzle with rice vinegar and toss to coat evenly.
4. Chill for 30 minutes before serving. Keeps in the fridge for 2-3 days.
Nutrition Facts
This seaweed salad provides just 8 grams of net carbs per serving for an easy keto side dish. It also delivers vitamin K, iodine, omega-3s and important minerals.
| Nutrient | Per Serving |
|---|---|
| Calories | 85 |
| Fat | 4g |
| Carbs | 10g |
| Fiber | 2g |
| Net carbs | 8g |
| Protein | 3g |
This light and crunchy seaweed salad with wakame fits great into a keto diet or any low carb eating plan. Enjoy it as a nutritious salad or side dish any time.
Types of Seaweed for Salad
There are many edible varieties of seaweed that can be used in salads. Here are some of the most common types and their nutrition profiles:
Nori
– Thin purple-black sheets used to wrap sushi
– Low calorie and very low carb with 4g net carbs per cup
– Rich in iodine, vitamin C and vitamin A
Wakame
– Sweet, tender green seaweed
– Contains 5g net carbs per cup
– High in fucoxanthin antioxidant
Dulse
– Red seaweed with soft, chewy texture
– Nutrient-dense with 10g net carbs per cup
– Excellent source of minerals
Kombu
– Thick, leathery brown seaweed
– Higher in carbs with 20g net carbs per cup
– Contains glutamic acid for MSG-like flavor
Agar
– Gelatinous seaweed used to make vegan jello
– Very high in carbs with 30g net carbs per cup
– Sold in flakes, powder or strips
Hijiki
– Wild, black wiry seaweed
– About 15g net carbs per cup
– Has a strong, distinctive flavor
Choosing lower carb seaweeds like nori and wakame help keep the carb count down in seaweed salads. But any variety can be enjoyed in moderation.
How to Make Seaweed Salad
It’s easy to make your own delicious seaweed salad at home with a few simple steps:
Ingredients
– 1 ounce dried seaweed (wakame, kombu, dulse, etc)
– 1 cucumber, sliced
– 1 carrot, shredded
– Sesame seeds, toasted
– Rice vinegar, lemon juice or other dressing
Instructions
1. Rehydrate the dried seaweed in water for 5-10 minutes until pliable. Drain well.
2. Slice, shred or chop the seaweed into bite-size pieces if needed.
3. Toss the seaweed with sliced cucumber, shredded carrot and sesame seeds.
4. Drizzle with 2-3 tablespoons of rice vinegar, lemon juice, sesame dressing, or other sauce.
5. Allow flavors to meld for 30 minutes before serving.
6. Keeps refrigerated for 2-3 days.
Get creative with mix-ins like edamame, radish, crab, mango, shrimp, spinach. The possibilities are endless!
Where to Buy Seaweed Salad
It’s easy to find prepared seaweed salad at most grocery stores and Asian markets. Here are some places to buy it:
Asian Grocery Stores
Asian food marts will have the best selection of fresh and instant seaweed salads. Look in both the refrigerated section and aisle with dried seaweed.
Natural Food Stores
Health food stores like Whole Foods or Sprouts carry ready-to-eat seaweed salads in the refrigerated produce section.
Co-ops and Farmers Markets
Local co-ops and markets sometimes sell fresh seaweed salad made by small vendors.
Japanese Restaurants
Sushi restaurants will often have seaweed salad on their appetizer menus. You can order it for takeout.
Online Stores
Dried seaweed and premade seaweed salads can be ordered online from sites like Amazon, Thrive Market or Asian Food Grocer.
Check labels and choose varieties made with lower carb seaweeds for the best nutrition. With so many options, enjoying seaweed salad is easy and delicious!
Conclusion
Seaweed salad contains 10-30 grams of net carbs per serving, higher than leafy green salads but lower than pasta or grain salads. Stick to moderation portions to fit it into a low carb diet. Seaweed salad made from kombu, agar or hijiki tend to be highest in carbs, while nori and wakame are lowest. Adding rice or noodles also increases the carbohydrate content substantially. But overall, seaweed salad is one of the most nutritious salad options, providing an array of vitamins, minerals, antioxidants and health benefits like improved digestion, heart health, thyroid function and blood sugar control. When choosing seaweed salad, read labels carefully and balance intake with lower carb foods to keep carbs in check.